4 Leg Workout For Mass - A Guide!

4 LEG WORKOUT FOR MASS - A GUIDE!

Hello guys kaise ho aap hum aaj ase topic per baat karege jiska workout kafi kam log karte hai lekin unhe bhi karna chaiye kyu ki leg humari body ka hi muscle hai jaise hum baki muscle ko train karte hai isko bhi ache se train karna chaiye week me ek bar leg ko train karna jaruri hai toh hum aaj leg workout per baat karege.

pahli baat jo hum apko har bar bolte hai warm up apko warm karna hai chahe aap kisi bhi muscle ko train kar rahe ho uska warm up karna jaruri hai uske baad aap workout shuru kijiye.

WARM UP :- warmup me aap koi bhi exercise kar sakte jaise cardio,running,cycling,body,weight squat,empty barbell squat aap inme se koi bhi warmup kar sakte hai taki apko bad me heavy weight lift karne me injury na ho aap ache se train kar paye.

1. LEG PRESSES :- Humari pahli exercises hai leg press ki apke pahro ki jo position hai bilkul sahi honi chaiye apne apne pahro ko jada uper nhi karna agr aap jada uper karege toh apke hamstrings muscle train hoge apke jo pahro ka gap hai shoulder ke brabar hona chaiye usse jada nhi apko har set me weight bhadhana hai apne heavylift karna hai or apki form ek dum sahi honi chaiye apne apni legs iss exercise jada niche le kar nhi ani agar aap bhoht jada niche la rahe hai toh apke lower back per pressure ayega iss liye apne asa nhi karna apne apna mind connection bana kar exercise karni hai ab baat karte hai set ki Apne iske 5set5rep ke lgane hai 

2. DUMBBELL WALKING LUNGES :- Apne dumbbell lunges toh kafi bar lgaye hoge lekin hum yah baat kar rahe hai walking lunges ki isme apka balance hona jaruri hai sab se pahle iss liye body weight se aap walking lunges jarur lga kar dekhe uske baad aap weight ko add kare apne iss workout me kyu ki muscle ka size gain karne ke liye heavy weight dalna jaruri h apke leg workout me ye exercise jarur honi chaiye apko dhire dhire dumbbell ka weight bhadhana hai apki back sidhi honi chaiye jab aap niche juke 90 degree ka angle hona chaiye Isme apne 5set5rep ke lgane hai.

3. LEG EXTENSION Is exercise me aap apne dono handle ko ache pakdege jab aap iss exercise ko kar rahe ho toh aap apni legs ko exten kare uper ki taraf jab aap exten kare tab apne mucle ko squees karna hai or apki back lock jarur honi chaiye or apne diet per ache se dhiyan de se ab baat karte iske set ki Apne iske 5set5rep ke lgane hai har set me weight bhadana hai. 

4. CALF RAISE ON LEG PRESS :- Ye humara last exercise hai humne apni quads,hams and glutes muscle ko train kiya hai ab hum calf ko train karege hum jo exercise leg press machine se lga rhe hai ye gastocnemius muscle ki hai gastocnemius muscle ke ander inner calf hai or outer calf hai do alag muscle hai agr aap apni toe ko matlab apni pahro ki ugliyo ko bahar ki traf point karte hai toh aap inner calf ko train karte hai agr apki toe inward hai toh aap outer calf ko train karte hai lekin humare straight hai iss liye hum entire calf ko train kar rahe hai Bat kare agr set iske bhi apne 5set5rep ke lgane hai heavy weight se.

Toh ye thi aaj ki jankari main ummed karta hu apko kuch naya shikhne ko mila hoga agr apko leg ke or workout plan chaiye toh apko niche uska link mil jayega toh milte hai phir naye topic ke sath tab tak ke liye bye take care apko kuch puchna ho toh aap comment kare aap koi bhi question puch sakte.